LINS FITT – Functional Fitness
Metcon
DAILY MINDSET
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.
There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.
But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Warm-up
Grunt Work
Feb 3 – Mar 28, 2020
8 Weeks
It’s one thing to have the raw strength.
It is another, to be able to use it.
When we’re aiming towards the bigger goal of “getting stronger”, we’re chasing two things:
Absolute Strength, which is measured by our ability to move a heavy load once.
Raw Stamina, which is gritty ability to cycle for reps when others put the bar down.
In other words, a strong front squat doesn’t necessarily transfer to 50 thrusters for time. There’s training to be done between… and that is what we’re after in our next eight weeks. Grunt Work.
In our previous cycle, “Silverback”, we built the body from the ground up. We developed a functional base to work with. “Grunt Work” adds the teeth to this raw strength. Layering in higher volume squatting, odd-object intensive Body Armor, and a new series of barbell cycling, called Beast Builders.
Silverback built the fortress. Grunt Work weaponizes it.
Time to go on the attack.
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit (Just Below Parallel)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEADLIFTS
Shins
Just like in the bottom position of the jumping lung, we want a relatively vertical shin in the set-up position of the deadlift. This vertical shin allows for a better bar path than if the knees were driving forward excessively towards the toes.
Ground Contact
In the lunge, we don’t want to slam our back knee into the ground. In the deadlift, we don’t want to slam the barbell into the ground either. We show control in the movement by tapping the bar on the ground instead of trying to bounce it off the floor.
Weightlifting
S: Back Squat
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
*Percentages of your 5RM Back Squat*
Working off a running clock for today’s back squat piece
The percentages are based on your recently established 5RM Back Squat
We’ll steadily climb in percentages across the 9 sets
WOD: Dead Space (5 Rounds for time)
On the 5:00 x 4 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
DESCRIPTION & STIMULUS
In today’s conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins
Rounds start on the 0:00 – 5:00 – 10:00 – 15:00
Record all 4 times, with the score being the slowest of the 4 rounds
We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery
SHUTTLE RUNS
Set cones 10 meters apart, counting a rep every time 1 point of contact touches beyond the cone
If unable to Shuttle Run, complete one of the following:
200 Meter Run
250/200 Meter Row
14/10 Calorie Assault Bike
JUMPING LUNGES
We’ll alternate legs each rep for a total of 10 each side
Ensure full lower body extension on each rep
We can substitute 20 reverse lunges (no jump) as needed for this movement
DEADLIFTS
Choose a moderate barbell weight that allows for unbroken sets of 7 deadlifts throughout the workout
DAILY VIDEO
https://www.youtube.com/watch?v=wMBsCRxCCZw&feature=youtu.be
LINS FITT 